"Heavier Sumo"

sumo wrestler.jpg

Warm Up (NFT):

EMOM for 9 Minutes (40 sec on/20 sec off):

  • Row
  • Pillar Plank
  • Jump Rope

Then...

3 Rounds (NFT):

  • 10 Banded Good Mornings
  • 15 Band Pull Aparts (8 Palms up/7 Palms Down)

Strength (5/3/1):

  • Sumo Deadlift
    * Work up to last week's heavy set of 5 for your 5 set *
    * Add 5-10 pounds for your 3 set *
    * Add 5-10 pounds for your 1 set *

Met-Con (4 Rounds):

30 seconds Max Reps/30 seconds rest:

  • Side Plank
  • Lateral Box Over
  • TTB/K2E/Knee Raise/In N Out
    * Add Hip Dips or Raise a foot in the air on side plank if needed *
    * Use a box where the knee is below the hip crease on the box overs *
    * Scale TTB as needed *

Mobility (NFT):

  • Hamstrings
  • Adductors/Groins
  • Cobra
  • Pigeon Pose
  • Foam Roll